Dec 052009
 

Warm-up:

Box Jumps 24″ 10
Double Unders 15
Walking Samson Stretch 20 steps

WOD:

Front Squat 135/95/65lb
Box Jumps 24″/20″
Pullups

21, 15, 9

Post time to comments. Scale weight as needed.

Nov 282009
 

Warm-up:

24in Box Jumps 15
Pullups 10
HSPU 5
x2

WOD:

“Annie”

50, 40, 30, 20, 10
Double Unders
Situps

*If you don’t have DU’s, then do Tuck Jumps or 4:1 skips

Post Time to Comments

Nov 232009
 

Warm-up:

15 Squat Jumps
10 yd Bear Crawl
5 Knees to elbows
x2

Shoulder Press 75/45lb 21reps
Back Extension 21 reps
x7

Post Time to comments

Nov 222009
 

Warm-up:

5 Burpee Box Jumps
10 Pullups
15 Lateral Cone Touches
x2

WOD:

“Elizabeth”

21, 15, 9
135/95lb  Clean
Ring Dips

Post time to comments

Nov 202009
 

Warm-up:

Burgener x3
Pullups 10
Dips 10
Walking Samson Stretch 20 steps
x2

WOD:

“Fight Gone Bad”

20in Box Jump 1min
75lb/45lb Push Press 1min
75lb/45lb SDHP 1min
Wall Ball 20lb/15lb 1min
Row 1min
x3
Rest 1min between rounds

With a continuously running clock, rotate through stations for a total of 5min, then rest a minute. Post total reps to comments.